CFGoodLife – CrossFit
Warm-up (No Measure)
50 jumping jacks
With an empty barbell..
10 deadlifts
10 hang power cleans
10 front squats
10 push press
10 back rack good mornings
Then
5 kipping swings
5 toes to bar
5 strict pull ups
Metcon-12 Days (Time)
12 days of Christmas
1- C&J 135/95
2- HSPU or seated DB press
3- power cleans 135/95
4- front squats 135/95
5- deadlifts 135-95
6- pull ups
7- burpees
8- toes to bar
9- push ups
10- box jumps 24/20
11- goblet squats 53/35
12- kettle bell swings 53/35
Scale as necessary to complete in the 40 minute time cap. We did this workout last year on 12/23 for reference. You may partner up.